- Time: 12m
- Distance: 400.00 yards
- Here it is! The workout you have been waiting for:
- 1x400...NO REST! Don't lose count. If it helps, bring coins to represent each 100 and slide them over every 100.
- Time: 16m
- Here it is! Today is a major milestone as you are now running 16 minutes straight.
- 7' walking for a warmup followed by
- 16' continuous running
- Then 7' walking for a cooldown
- CONGRATULATIONS!
- SportTime
- Walking14m
- Time: 30m
- Warmup in an easy gear for 5 minutes then:
- 20 minutes at a race pace followed by:
- 5 minutes as fast as you can while maintaining good spinning forum (no wobbling).
- *Race pace is not as fast as you can, it's a pace that you can comfortably maintain strongly for the full 20 minutes.
- Time: 12m
- Distance: 400.00 yards
- 1x400 continuous freestyle
- Time: 16m
- 7' walking for a warmup followed by
- 16' continuous running
- Then 7' walking for a cooldown
- SportTime
- Walking14m
- Time: 30m
- Warmup in an easy gear for 5 minutes then:
- 20 minutes at a race pace followed by:
- 5 minutes as fast as you can while maintaining good spinning forum (no wobbling).
- *Race pace is not as fast as you can, it's a pace that you can comfortably maintain strongly for the full 20 minutes.
- Time: 12m
- Distance: 400.00 yards
- 1x400 continuous freestyle
- Time: 16m
- 7' walking for a warmup followed by
- 16' continuous running
- Then 7' walking for a cooldown
- SportTime
- Walking14m
Day 43
![](/img/tot02.png)
BIKE
![](/img/tot01.png)
SWIM
![](/img/tot03.png)
RUN
Day 44
![](/img/tot02.png)
BIKE
![](/img/tot01.png)
SWIM
![](/img/tot03.png)
RUN
![](/img/tot04.png)
Sports
Day 45
![](/img/tot02.png)
BIKE
![](/img/tot01.png)
SWIM
![](/img/tot03.png)
RUN
Day 46
![](/img/tot02.png)
BIKE
![](/img/tot01.png)
SWIM
![](/img/tot03.png)
RUN
![](/img/tot04.png)
Sports
Day 47
![](/img/tot02.png)
BIKE
![](/img/tot01.png)
SWIM
![](/img/tot03.png)
RUN
Day 48
![](/img/tot02.png)
BIKE
Comments and Definitions
This is your off day or switch with the next walk workout.
![](/img/tot01.png)
SWIM
![](/img/tot03.png)
RUN
Day 49
![](/img/tot02.png)
BIKE
![](/img/tot01.png)
SWIM
![](/img/tot03.png)
RUN
![](/img/tot04.png)
Sports